12 WEEK NO-GYM HOME WORKOUT PLAN

Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Monday

• 20 Squats
• 15 Second Plank
• 25 Crunches
• 35 Jumping Jacks
• 15 Lunges
• 25 Second Wall Sit
• 10 Sit Ups
• 10 Butt Kicks
• 5 Push Ups

Tuesday

• 10 Squats
• 30 Second Plank
• 25 Crunches
• 10 Jumping Jacks
• 25 Lunges
• 45 Second Wall Sit
• 35 Sit Ups
• 20 Butt Kicks
• 10 Push Ups

Wednesday

• 15 Squats
• 40 Second Plank
• 30 Crunches
• 50 Jumping Jacks
• 25 Lunges
• 35 Second Wall Sit
• 30 Sit Ups
• 25 Butt Kicks
• 10 Push Ups

Thursday

• 35 Squats
• 30 Second Plank
• 20 Crunches
• 25 Jumping Jacks
• 15 Lunges
• 60 Second Wall Sit
• 55 Sit Ups
• 35 Butt Kicks
• 20 Push Ups

Friday

• 25 Squats
• 60 Second Plank
• 30 Crunches
• 55 Jumping Jacks
• 60 Lunges
• 45 Second Wall Sit
• 40 Sit Ups
• 50 Butt Kicks
• 30 Push Ups

Saturday

• REST

Sunday

• REST

Cardio (by week)

1. 30 second sprint, 30 second jog (5x)
2. 35 second sprint, 45 second jog (6x)
3. 45  second sprint, 60 second jog (7x)
4. 50 second sprint, 45 second jog (8x)
5. 55 second sprint, 30 second jog (7x)
6. 60 second sprint, 45 second jog (7x)
7. 60 second sprint, 45 second jog (6x)
8. 65 second sprint, 60 second jog (5x)
9. 70 second sprint, 45 second jog (6x)
10. 75 second sprint, 30 second jog (7x)
11. 80 second sprint, 45 second jog (8x)
12. 100 second sprint, 30 second jog (5x)

Source: http://diaryofafitmommy.com/

Picture source: themilitarydietplan.com

workout program

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